Curried Cauliflower

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 183 | FAT 15G | CARBOHYDRATES 9G | FIBER 4G | NET CARBOHYDRATES 5G | PROTEIN 4G

This curried cauliflower is a great keto-friendly vegetable to pair with a high-fat/high-protein entrée, such as our prime rib or mahi mahi recipe. When paired with enough protein, this recipe provides a balanced meal that is very close to the ideal 75/5/20 percent macro range. It is super easy to prepare, and the coconut oil mixed with the curry powder and soy sauce yields a nice contrast of pungent flavors.

INGREDIENTS:

  • 1 head cauliflower
  • 4 tablespoons coconut oil, melted
  • 2 tablespoons curry powder
  • 1 tablespoon soy sauce
  • juice from 1 lemon

PREPARATION:

  1. Preheat oven to 425 degrees. Cut the cauliflower into even-sized florets. Toss all ingredients together in a bowl. Dump onto a sheet pan and spread evenly.
  2. Roast in the oven for 10 minutes and rotate the pan. Cook for another 10 minutes and check for doneness. The cauliflower should be golden brown and tender all the way through. Another 5-10 minutes may be required.
  • Yield: 4

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Cauliflower Puree

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 330 | FAT 30G | CARBOHYDRATES 10G | FIBER 4G | NET CARBOHYDRATES 6G | PROTEIN 5G

This easy recipe is a perfect substitute for mashed potatoes that pairs well as a side with any protein, especially steak. The results yield a nearly perfect ratio of fats to carbohydrates and protein.

INGREDIENTS:

  • 1 large head cauliflower, cored and cut into small florets
  • 1 stick butter, melted
  • 2 tablespoons heavy cream
  • ¼ cup sour cream
  • 2 teaspoons salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • 1 tablespoon chives, finely sliced (optional)

PREPARATION:

  1. Preheat the oven to 375 degrees. Put the cauliflower in a large pot of salted water and boil for about 8 minutes until it is tender. Strain the cauliflower through a colander and lay it evenly on a sheet pan. Put in the oven for about 5 minutes to dry it out.
  2. Heat the butter and heavy cream to a light simmer until hot and melted. Put the cauliflower, butter/cream mixture, sour cream, salt, pepper, and garlic powder in a blender or food processor and puree until smooth.
  3. Transfer to a microwave-safe bowl and microwave for 1-2 minutes, stirring halfway through until hot. Mix in the sliced chives if desired.
  • Yield: 4

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Roasted Curry Cauliflower

roasted-cauliflower

Cauliflower is a member of the cabbage family that has many uses in cooking. It is often a great low-glycemic substitute for potatoes in purees and gratins, and it is a nice addition to stir-fries and vegetable medleys. It is often overlooked on its own as a key vegetable to be paired with a meal, but when roasted with a little oil and salt, it turns succulently sweet and caramel brown.

This month’s recipe turns the dial on the flavor profile of roasted cauliflower up several notches. The sweetness of the coconut oil and the maple syrup paired with the soy sauce and the spice of the curry gives it a contrast of flavors that makes the cauliflower tantalizing. It is so easy to prepare that even the most novice cook can pull it off, and it is likely that you already have most of the ingredients in your pantry. The fact that the recipe costs under a couple of dollars to prepare is a nice bonus as well. The recipe makes about 4 servings.

Ingredients:

  • 1 large head of cauliflower, cut into florets
  • 2 tablespoons coconut oil melted
  • 1 tablespoon curry powder
  • 1 tablespoon maple syrup
  • 2 teaspoons soy sauce
  • 1 teaspoon salt

Preparation:

  1. Preheat oven to 425 degrees.
  2. Melt coconut oil in a small sauce pan.
  3. Thoroughly mix all ingredients together in a bowl. Spread cauliflower out on a greased/sprayed sheet pan. Leave any remaining juices in the bowl and discard.
  4. Roast in the oven for about 20-25 minutes until cooked through and golden brown.

Nutrition Facts:

Calories: 119 / Fat: 7g / Saturated Fat: 6g / Carbohydrates: 11g / Fiber: 3g / Protein: 3g

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